Blog: Feature Stories

‘Mantra’ is a Sanskrit word that literally translates to, “instrument for thinking.” Runners often use these repeated phrases to motivate themselves when the going gets tough, because they distract your brain from what your body is saying, when you know you can and should keep going.

A mantra literally allows you to ‘speak’ your goal into existence!

“There is science that supports the benefit of repeating positive affirmations and mantras to ourselves,” says Juliet Kuehnle, an avid runner, and Licensed Clinical Mental Health Counselor at Sun Counseling and Wellness. “When practiced consistently, we strengthen certain neural networks and reprogram our thinking, which then positively impacts our feelings and behavior.”

“Run the Mile You’re In”

Let’s put extra emphasis on “positive.” Avoid the negative thoughts like, “Ugh! My legs feel so heavy!” or “I really should get home and make dinner instead.” (You know you’ve said this!) Instead, try “One step at a time!” or “Up the hill! You can do it!” Kuehnle says using mantras helps us be fully present in your workouts.

“While exercising, repeating mantras can also help keep our focus on the task at hand rather than other brain activity, and it can keep us encouraged,” says Kuehnle. “These statements help us overcome negative thought patterns, help us feel better about ourselves, and help motivate us.”

If you’re using a mantra that is active-based for the task at hand, use one that focuses on how you want to feel, not what you are trying to overcome. For example, “I am strong” vs. “I’m not tired.”

“Every step gets me closer”

“‘Run the mile you are in’ is my favorite thing to remind myself,” says Lisa Landrum, founder of runCLTrun and coach at Forward Motion. “It reminds me that I can only control the steps I am currently taking, not what I have already done, and not the next mile. It’s a reminder to be present.”

We polled some of our runners from our Novant Health Charlotte Marathon, Half Marathon, and 5K races, and here are a few mantras that runners used to tap into that extra gas in their tank:

• Just. Don’t. Stop
• Smile, wave, and be thankful.
• You’ve done this before, you can do it again.
• What would hurt worse, quitting, or the pain you’re feeling right now?
• Remember your why.
• It’s going to hurt when you walk and when you run. Why not run and finish hurting faster?
• Every step gets me closer.
• Let your legs carry you.
• One mile at a time.

“You’ve done this before, you can do it again.”

Why take our word for it? These famous runners repeat these phrases to themselves – we’re sure they won’t mind if you use them, too!

• “Run hard, be strong, think big” — Percy Cerutty, distance runner and coach
• “I can run faster” — Haile Gebrselassie, distance runner, marathoner and Olympian
• “To give anything less than your best is to sacrifice the gift” — Steve Prefontaine, Olympic middle-distance runner
• “Negative split every run” — Sean Wade, Olympic marathoner
• “Think strong, be strong, finish strong” — Renee Metivier Baillie, middle- and long-distance runner
• “All I have to do is manage this moment” — Stu Mittleman, ultra-distance runner and coach
• “Fighter” — Kara Goucher, American marathoner, middle-distance runner and Olympian
• “The will to win means nothing if you haven’t the will to prepare” — Juma Ikangaa, marathoner
• “This is what you came for” — Scott Jurek, ultramarathoner
• “Run the mile you are in” — David Willey, marathoner and editor of Runner’s World
• “Because I can” — Janet Oberholtzer, amateur marathoner who overcame gruesome injury to run again
• “I have met my hero, and he is me” — Dr. George Sheehan, physician, runner, author, and coach
• “The only one who can beat me is me” — Michael Johnson, Olympic sprinter
• “As we run, we become” — Amby Burfoot, author, 1968 Boston Marathon winner, former Runner’s World editor
• “Just Smile” – Mikee H., Let Me Run Boy Award Winner

“This is what you came for”

Just remember that a mantra is about YOU, and nothing or no one else. Be inspired by what’s really inside YOU. It should be unique to your values and your goals, even if you have to add qualifiers as you get started.

“The power is in knowing that you own the words,” adds Kuehnle.

FOR IMMEDIATE RELEASE: January 25, 2022

Charlotte —  The Novant Health Charlotte Marathon can celebrate more than just 2021’s return to an in-person event. Through participant and partner contributions, event organizers presented Novant Health Hemby Children’s Hospital with a check for $42,000 – the largest so far!

For health and safety reasons, today’s check presentation was made before a limited audience. Media from the event can be found below.

“Our mission and vision has always been for this event to give more and more back to the community,” said Tim Rhodes, Race Director of the Novant Health Charlotte Marathon. “The privilege to present this check shows the kind of support Charlotte runners, our sponsors, and partners can leverage for the greater good.”

More than 4,150 runners took to Charlotte’s streets for the marathon, half marathon, 5k, rucking, and relay events under near-perfect Carolina skies on November 13, 2021. The new courses allowed for more runner interaction and more miles on the greenway, and a new Expo site brought fresh elements to this year’s event weekend.

As the event’s title sponsor, Novant Health has provided remarkable on-site event medical care, as well as encyclopedic health and wellness content to the event’s audience. Most recently, the Novant Health team has provided invaluable guidance as the marathon prepared for a safe return to in-person events.

Registration is already open for the November 12, 2022 event at https://runsignup.com/Race/Register/?raceId=17795. Participants can expect a full weekend of events, a reimagined Expo experience, and new opportunities to engage and participate with Hemby Children’s Hospital.

“It’s really a blessing to serve Charlotte runners and the larger community,” says Rhodes. “This may never be the world’s biggest marathon, but we aim to be the very best. We’re driven by that goal.”

About RunCharlotte and the Novant Health Charlotte Marathon

RunCharlotte is Charlotte’s home for the resources, inspiration, and experiences to guide you along your running journey, with more than 25 years of experience producing, promoting, timing, and scoring events of all types. Since 2005, the Novant Health Charlotte Marathon has crowned the local road racing season. The event and its participants have contributed nearly $250,000 to support programs at Novant Health’s Hemby Children’s Hospital.

Media contact: DC Lucchesi dc@well-runmedia.com 704-577-8459

Three no-impact water workouts that will get and keep you fit when you just don’t want to run, or can’t.

As much as we love running, there are times when our joints need a break. Whether you’re looking for alternatives one day a week or for the rest of your life, water exercise can give you just what you need to make your heart race when your knees can’t – or won’t – without just swimming laps.

(No knock against swimming laps. We love swimming laps! Check out these 5 Swimming Exercises for Runners that you might also like to try. These exercises are especially good for triathletes who aren’t former competitive swimmers.)

Why Water?

Water workouts can simulate running and cardio, swapping resistance for impact. Because the upper body is involved in a water workout, arms get the benefits, too. In addition, water temperature is more consistent than outside temperatures during winter and summer, so your body’s response to extreme heat and cold doesn’t have to factor in. Posture gets a break, too, since gravity won’t work against you trying to keep your spine in line.

Getting Started

Grab a suit. Goggles are optional if you’re putting your face in, and for long hair, a swim cap or hair band will protect your locks. Novice swimmers might want a flotation belt for deep water work; otherwise, treading water makes for a bonus workout. If you’re running in shallow water (along the bottom of the pool), you might want to invest in some flexible, lightweight aqua shoes that don’t get heavier in water. Speedo makes some, or you can find some “aqua socks” of sorts with rubber bottoms online.

Feel ready? We spoke to Kathy Uhorchuk, an AEA Certified water exercise instructor in Charlotte, about why you should consider water workouts, and how to get started.

“We’re seeing a lot of problems with core muscles getting weaker the longer people are working at home and at their computers,” says Uhorchuk. “We’re especially seeing the hip girdle muscles beginning to atrophy, and there’s no going back from that unless we get moving!”

She recommends these 3 water workouts to begin strengthening core muscles and hips in a low-impact, low-gravity way. Remember, if you are struggling with any of these and there is a danger of going under or having a cardiac emergency, slow down and put on a flotation belt. Safety first!

Cross-Country Ski

Just like it sounds, skiing incorporates the whole body. Begin with good posture, then move legs forward and back while arms move opposite. Speed up as you go for a minute, then rest by treading or at the wall. Repeat 8-10 times.

After your body is warmed up, rotate your torso so you’re skiing sideways or at other angles. Alternate sides for :30 – 1:00 apiece, resting in between, for 8-10 reps.

Jacks

Jacks are just like they sound, without the jumping. Move legs apart and together in the water, pointing toes as feet move out, and flexing as they move in. Arms are straight out in front, sculling back and forth along the surface of the water, but not above it (unless you want to go under each time – physics still works in water!) You can either count reps or go by time, then rest between sets. Repeat 4-8 times.

After sets of standard jacks, start lifting legs forward as you move them apart, until in a seated position. This is great for your core! Mix them up as you are able: do several at one angle before moving, or do successive jacks up, then down. Another variation: do them in a “seated” position in the water, or to the side. It really releases the tension on the back muscles! The key is to do a number of them in a row with good posture and rest after each set.

Aqua Jogging

This most closely simulates running, but in the water, and falls into 2 basic types: shallow water (up and down the pool) and deep water (running in place). Both can utilize a workout with a warmup, followed by short, fast-paced intervals, and a cool down. Most will be done in a short course (25-yard or 25-meter) pool.

In shallow water, try this:
• 10-minute walk, starting slow and working to 80% effort
• 8 Sprint laps with 15-30 seconds between
• 5-minute walking cool-down

Once you’re acclimated to running in water, you can split the sprints by adding down-and-back “50’s” in the middle. Sprint one way, then walk back at 50%, and rest.

For deeper water, try this:
• 10-minute water warm-up (walk, jacks, skis)
• 4-8 x {30 seconds of crunches + 30 seconds sprint + 30 seconds easy + 30 rest}
• 4 x 1:00 (or 8 x:30) running/kicking with hands in the air with 15-:30 rest
• 5 minutes easy walk or swim to cool down

Like a lot of exercises, water exercise is more fun in a group! Aquatic Exercise classes are available at most aquatic centers, including Park & Rec and YMCA/YWCA’s. To “run” with a group for aquatic jogging, classes are available through Mecklenburg County Park & Rec, Huntersville Family Fitness Center, and Lake Norman YMCA.

And again we stress: Safety first!

Start slow. Rest more as you need it. Wear floatation if necessary. And cut your time by a third compared to running on land, at least for the first few workouts. Resistance is real! And that hot shower afterwards is what all swimmers look forward to, so go earn it!

Even seasoned runners can attest the hardest part about cold weather running is often just getting out of a warm bed and getting started. However cold the day, running will almost always thaw you from within. The tricky part about running in chilly temperatures: choosing what to wear. Underdress and you will have difficulty getting those muscles loose and hitting your stride. Overdress and you are hot, uncomfortable, sweaty, and tempted to throw that new running jacket you got for Christmas into a bush. The secret to success: LAYERS.

Pro tip: Many runners wear clothing suitable for the first 10 minutes of the training session. Remember, you will be significantly warmer after 10 minutes of activity! Ideally, you want to dress to optimize comfort during the second half of the workout. Also important – especially living in a place like Charlotte- the temperature may go up by as much as 10 degrees during your run.

For the visual learners among us, here’s a cheat sheet on how to layer up like a pro:

Our friends at runCLTrun shared some additional wisdom on choosing the right gear in each temperature range:

Above 50 Degrees: Yes- a short-sleeved shirt and shorts are all you need. Feeling like you just can’t get started unless you are warmer? Removable arm warmers or a super lightweight long sleeve shirt (that you will undoubtedly end up tying around your waist 5 minutes into your run) are a good add-on.

40 to 50 Degrees: Cropped or full-length tights or pants, a long-sleeved shirt, and a light sweatshirt are suggested. Another option if you run “hotter” is ditching the sweatshirt for an additional long-sleeved shirt or even layering a short-sleeved and a long-sleeved shirt. Some runners never ever wear anything other than shorts, but the 40-degree mark seems to be the standard for moving to them. Wicking fabrics are important, as they draw moisture away from the body to keep you dry.

30 to 40 Degrees: Long-sleeved shirt, long pants or tights, sweatshirt or fleece, gloves, and ear warmers. Of note here: this isn’t the time for your heavy-duty ski gloves. Those come later. Single-layer gloves or mittens will do the trick. Also- consider subbing out the sweatshirt for a vest with thin padding at the front and breathable fabric at the back. This will provide insulation where you need it the most; that is, on the front of the upper body, while effectively cooling you down on the arms for optimal working temperature. In addition, you get great freedom of movement.

20 to 30 Degrees: Long-sleeved shirt plus fleece plus jacket (or vest) up top. Tights and pants on the bottom. Add a hat and your heavy gloves. Ideally, your hat can be pulled down over your ears for extra warmth. A set of drugstore hand warmers wouldn’t be a bad addition either. You are starting to pile on the clothes so it is super important to keep those layers thin, breathable, and easy to remove if you get hot.

Less than 20 Degrees: Same as above with the addition of another layer of gloves and a neck gaiter. A so-called neck tube is a great garment for regulating body temperature; pull it up to cover your face and ears if it’s cold, pull it down to protect the throat or put it in a pocket if you get too hot. Speaking of pockets: the more the better to stash layers that may no longer be necessary if the temperature rises.

Flat Runner – 40 degree style!  *clothing from CRAFT Sportswear via The Novant Health Charlotte Marathon (long sleeve), Ultra Running Company (short sleeve and shorts), and Target (gloves).

Running in cold weather can be totally doable if you put the right amount of thought and effort into dressing appropriately. If you need some ideas there, any of the local specialty running shops can help, or check out our partners at CRAFT Sportswear. BAM! You’ll be ready to get out there in comfort AND style.

And remember: a high of 30 degrees may seem daunting now, but we’ll all pine for those cooler temperatures when we’re sweating it out in August!

It’s getting colder, the days are short, and for some, work schedules this time of year can throw a curve into running schedules. How motivated can you be to hit the road when you leave home in the dark, and return home in the dark, too? Winter stress can easily make us lazy or force us onto the dreaded… dum, dum, dummmmmm — TREADMILL.

These stationary-yet-moving “belts of challenge” get a bad rap, but they’re not totally evil. If there’s no other option, hopping on a treadmill is way better than skipping a run altogether. Some runners even incorporate workouts with them ON PURPOSE!

Here are a few ways you can make that stationary device (which, we fully admit, serves as a coat rack more than it should) into a fun, albeit necessary, part of your running routine.

Peleton

If there was one thing that came out of our inability to go to a gym during COVID, it was Peloton! Forgiving the whole “Peloton Wife” thing and the Mr. Big debacle, these guys have the routine figured out on the stationary bike and treadmill. The instructors are awesome – Selena, Andy, Robin, and Matt: you’re killing it and making the time go by quickly with your powerful music. Also, because it’s an immersive experience, you can try to imagine yourself running on a fantastic course instead of in your own living room.

Speed Workouts

You don’t need a degree in rocket science to have a great workout on the ‘mill. Use that Timer and MPH toggle to create your own speed workout, like this one:

• 10-minute warm up
• 30 seconds at 5k pace
• 1 minute at half-marathon pace

Repeat for the duration of the workout
Follow up with a 10-minute cooldown

Elevation Workouts

Don’t you worry, running on a treadmill doesn’t just mean running flat all the time. Those machines have the ability to move up and down, giving us some elevation if we want it. If your outdoor runs have plenty of hills to climb (and everywhere but northern Indiana and south Florida does!), then you’ll need to put some hills on that treadmill run, too.

Here is a great workout from Forward Motion to dial in those hill legs:

• Start with a 10 minute warm-up of easy jogging at a 1% incline.
• Increase the incline to 4% and hike it out for 4 minutes.
• Lower incline to 1% and run at a comfortable pace for 4 minutes.
• Increase the incline to 6% and hike for 6 minutes.
• Lower incline to 1% and run at a comfortable pace for 4 minutes.
• Increase the incline to 8% and hike for 4 minutes.
  Lower incline to 1% and run at a comfortable pace for 4 minutes.
• Increase the incline to 10% and hike for 2 minutes.
• Lower incline to 1% and run at a comfortable pace for 4 minutes.
• Finish with a 5-minute cooldown of easy jogging.

Hopefully, these 3 easy workouts will make you want to hang up your clothes – on something else – and actually enjoy the treadmill.